Resistance exercise method and system

ABSTRACT

Methods and systems for exercise by performing exercise sets in a sequence progressing from exertion of larger to smaller muscles; with the exercise movement performed using slow movements. Each exercise set is performed to a point of momentary failure. The slow movement is at a rate of less than about thirty degrees per second. The exercise sets are performed with as little rest between each exercise set as global or central fatigue will allow. Resistance is applied during each exercise set to produce muscle failure within a predefined time under tension parameter.

RELATED APPLICATIONS

This application is a continuation-in-part of U.S. patent applicationSer. No. 11/581,805, filed Oct. 17, 2006, which claims the benefit under35 U.S.C. sec. 119(e) of U.S. Provisional Application Ser. No.60/729,326, filed Oct. 21, 2005, both of which are incorporated in fullby reference herein.

BACKGROUND

1. Field

This invention relates in general to exercise systems and methods. Morespecifically, the present invention relates to a resistance exercisemethod and system using slow movements by an exerciser.

2. General Background

The conventional wisdom and literature supports the mechanism ofresistance (exercise) training incorporated to produce increases inmuscle strength and size. Concurrently, the abundance of literaturereinforces the idea that the cardiovascular (aerobic, endurance)responses to longer duration, lower intensity exercise.

In point of fact, the preponderance of established science indicatesthat the two aforementioned pathways (anaerobic/strength related andaerobic/endurance related) are in fact, inhibitory to and practicallyexclusive of the other. In the practical application of theseestablished theories, separate exercise regimens are utilized in orderto elicit the two predominantly corresponding responses. The term“circuit training” has been used to describe exercise regimens thatattempt to combine elements of the two pathways to elicit thecorresponding responses simultaneously. Some attempts to incorporateboth of these exercise elements have been less effective than eithertype performed independently. In this linear approach, it is oftenunclear what “working model” drives the choice of exercises, duration ofeach and order in which they are performed.

Accordingly, it would be desirable to have an improved exercise methodand system.

BRIEF DESCRIPTION OF THE DRAWINGS

For a more complete understanding of the present disclosure, referenceis now made to the following figure:

FIG. 1 illustrates an inclined exercise bench system used in accordancewith an exemplary embodiment of the present disclosure.

The exemplification set out herein illustrates particular embodiments,and such exemplification is not intended to be construed as limiting inany manner.

DETAILED DESCRIPTION

The following description describes specific embodiments sufficiently toenable those skilled in the art to practice it. Other embodiments mayincorporate structural, process and other changes. Examples merelytypify possible variations. Individual components and functions areoptional unless explicitly required, and the sequence of operations mayvary. Portions and features of some embodiments may be included in orsubstituted for those of others. The scope of the invention encompassesthe full ambit of the claims and all available equivalents.

An improved resistance exercise method and system is described herein.The exercise method and system is generally a slow resistance trainingsystem. The method is designed to attempt to produce multi-dimensionalphysiological responses in an exerciser. It is desired that the exercisemethod instigates myriad positive physiological responses from a singleexercise intervention. The conventional wisdom and literature refute theconcept that this scenario is even substantially plausible.

Generally, the method involves exercise by performing exercise sets in asequence progressing from exertion of larger to smaller muscles; withthe exercise movement performed using slow movements. A sequence ofhips, legs, back, chest, shoulders and arms is a specific example ofworking larger to smaller muscles/groups.

Each exercise set is performed substantially to a point of momentaryfailure. The slow movement is, for example, at a rate of less than aboutthirty degrees per second. The exercise sets are typically performedwith as little rest between each exercise set as global or centralfatigue will allow. Resistance is applied during each exercise set toproduce muscle failure within a predefined time under tension parameter.

In another aspect of the invention, with the proper resistance level,each exercise set is performed until mechanical muscle failure occurswithin 40 to 120 seconds, depending on the stroke of the movement(degrees of motion) and the degree of isolation that the movementprovides.

One example of an exercise protocol according to the above method isoutlined as follows:

Exercise Protocol

1. Resistance exercise performed in a sequence of larger to smallermuscles.

2. Each exercise performed for one set.

3. Each set continued to a point of momentary failure.

4. Resistance applied on each exercise to produce failure within a given“time under tension” parameter described herein. When the method isperformed in the manner set forth herein, in some embodiments, there isan inability to perform another full repetition according to theindicated method and form which corresponds to the metabolic level oftaxation that investigates a positive response or threshold level ofexercise.

5. All movement performed in a slow manner (e.g., slower than 30 degreesper second). It should be appreciated that each human anatomicalmovement involves a rotary pattern or a combination of opposing rotarypatterns (that seem to produce a straight line or linear movement. Forexample, if a bicep curl is taken up to a perpendicular position (offorearm to upper arm) that would represent a 90 degree movement (from astraight down “hanging” arm position to a perpendicular position). To gofrom the straight hanging arm position to a perpendicular position, therange of motion is approximately 120-150 degrees, meaning that in orderfor the motion to be done sufficiently slowly, it would take at leastfour to five seconds (depending on how many degrees the movementinvolves) to complete the movement.

6. Exercises performed with as little rest between exercises as centralfatigue will allow.

7. Two exercise sessions are performed per week.

8. Recovery time is prescribed between 48 and 96 hours.

It should be noted that many other variations may be implementedaccording to the slow resistance exercise method described herein.

The Mechanism of Action

This exercise system benefits from (without intending to limit the scopeof the exercise method) sustained, multi-strata muscle fiber or motorunit recruitment eliciting multiple pathway (aerobic and anaerobic)responses substantially simultaneously. The neurological and centralresponses to sustained muscle recruitment trigger mechanismsconventionally associated with long duration exercise. In addition, atthe site of the exercising muscle or muscle group a variety ofmetabolite and signal molecule concentrations stimulate a typicallypredictable cascading of chemical events externally associated withpositive lean tissue exercise responses. In addition (without intendingto limit the scope of the exercise method), the fluid shear resultingfrom continuous tension dynamic exercise instigates an NO pathway andits associated physiological benefits.

This novel system offers a novel usage of muscle fiber recruitment. Oneassumption is based on the skeletal muscle fiber recruitment modelindicating an orderly and graduated recruitment pattern demonstratedrepeatedly in the theoretical literature.

This novel system establishes the attainment of both aerobic andanaerobic thresholds, as defined in the published technical literature,simultaneously for the first time. It has been heretofore accepted thatthe two energy pathways were mutually inhibitory to the extent ofexclusion. It should be noted here that positive thresholds can beestablished substantially simultaneously.

As an example: Production and removal of lactic acid (“La”) areinfluenced by the content of lactate dehydrogenase (LDH) in thesarcoplasm of the muscle fibers. This LDH can be present asheart-specific (H-LDH) or muscle-specific (M_LDH) isozymes. M-LDHfacilitates the reduction of pyruvate to La, whereas H-LDH favorsoxidation of La to pyruvate. In the exercise method described herein,both of these enzyme responses can be induced simultaneously and can bemeasured either as elevated total LDH or fractionated as separateisozymes. Accordingly, both mechanisms can attain the required thresholdconcentrations and drive positive, albeit divergent, pathway responsesas a result of a singular mechanical intervention.

Working Model

The working model of slow resistance training performed under thefollowing aspects generally refutes the conventional theories ofexercise and their mechanical applications and instead supports asynergistic phenomenon:

The mechanical aspects typically include the most or all of thefollowing:

Generally working (exercising) larger muscles to smaller muscles (orgroups) (this initiates the central response mechanism moresignificantly and more readily than beginning with smaller, lessdemanding muscles);

Achieving and maintaining an elevated cardiac response (demand), notnecessarily absolutely correlated to heart rate response, to increaseflux in and out of working muscles without creating global fatigue;

Moving the resistance in a slow, deliberate manner in order to minimizeunproductive kinetic forces (momentum), during both the positive(concentric) and negative (concentric) phases of the exercise;

Working each muscle to a point of external (mechanical) failure througha full range of comfortable movement (the body's fatigue mechanism iscorrelated with a threshold level of metabolite build-up correlated inthis model as the trigger point for the cascading of positive metabolicevents); and

Performing one such set of repetitions for each exercise.

Once the above threshold is attained, no more stimulation is desired ornecessary. More of the same muscle stimulation is usually considered tobe non-productive or counterproductive with regard to increasedoxidative and mechanical stress. As one temporal example, the point ofexternal failure may be reached in a time frame of about 40 seconds totwo minutes under tension or exercise load.

Consistent with the established parameters of muscle fiber recruitmentand optimal sustained duration, the foregoing time constraints have beenclinically observed to reinforce their utilization. Stimulatory(internal) chemical change is represented by the aforementioned external(mechanical) circumstance herein described as “failure.” Moving from oneexercise to the next with little recovery allows an effort unencumberedby exaggerated respiratory fatigue (central failure).

The Cardio-Chemical Pathway

Although it is complex in structure and function, the human bodyoperates on a simple set of principles. One of these principles is thatall “work, change and information utilization” in the body is primarilymediated through chemical means. Practically speaking, this statementmeans that any mechanical exertion that leads to a change in the bodymust be translated into a corresponding set of chemical exertions thatlead to chemical change. Therefore, improved cardiovascular functionresulting from exercise must be the result of a chemical change thatproduces a positive set of conditions. Furthermore, the systems of thebody are non-linear in nature. This condition holds that one unit ofwork may result in many more than one unit of change.

Conventional wisdom, reinforced by an abundance of data and experience,holds that one must perform a certain type of repetitive exercise for aminimum amount of time (approximately 20 minutes) at a level of exertionthat does not cause the body to become systemically exhausted in orderto achieve cardiovascular improvement. This improvement is measured inan increased ability of the body to do mechanical work that is linked tothe uptake of oxygen (i.e., aerobic work). The cardiovascular system issaid to become more efficient and therefore healthier.

Based on the statements above, this improved efficiency must be theresult of a positive chemical change that leads perhaps to (among otherthings) increased blood supply to tissue, more oxygen transported to andby-products transported away from tissues and in the long term newtissue being generated.

The New Working Model: NO Pathways

Nitric oxide (NO) is a simple diatomic molecule that is the subject of aconsiderable body of work in the existing literature. NO has a role inmolecular signaling and control of the cardiovascular system. Inparticular, NO is responsible for increasing blood flow to tissuesthrough vasodilation and is a key signal molecule in thecytokine/inflammation and tissue repair pathways. Because of thisseminal work, there has been an overwhelming rush to produce drugs thattap into the NO pathways (Viagra is a popular example). But thisinformation is not directly relevant to exercise needs.

The working model herein may be described in part by drawing an analogyto the results of a recent system of mechanical manipulation of thecardiovascular system known as Externally Enhanced Counter Pulsation orEECP. EECP is a simple technique approved by the FDA for improving thecardiovascular systems of people who suffer from congestive heartfailure and other maladies but present too big a risk for surgery. Inaddition, it is used by many elite athletes to improve recovery timeafter workouts and to increase their training efficiency. EECP has beenshown to initiate re-vascularization of damaged heart tissue and toelicit the equivalent response in terms of cardiovascular health to thatof exercise. EECP works on the principal of forcing blood from theextremities back to the heart mechanically in a method that is timedwhen the aortic valve is closed. Blood flow to the heart is increased insuch a way that vascular damage is greatly improved if not reversed. Themechanism of action has been elucidated to a large extent and itinvolves the local production of NO resulting from the shear force ofthe fluid moving through the cardiovascular system. Thus, mechanicalwork is translated into chemical work that results in tissueregeneration and improvement of the health of the cardiovascular system.

Much of the improvement in the functional capacity and concurrent“health” of the cardiovascular system is driven by this and relatedmechanisms, no matter what the origin of the stimulus. Therefore, thisworking model may be utilized to design an exercise regimen that isbuilt around this mechanism of action to build local muscle strength(tissue increase) and global oxygen-carrying capacity and efficiency(cardiovascular fitness) in a more efficient way.

Lean Tissue (Anabolic Pathways)

The stated objective of resistance training has traditionally beenassociated with the resulting increase in lean mass in the form ofprotein synthesis in the skeletal muscle structures and in the proteinmatrix of the bones. Much of the process of anabolic response has beendeduced as being correlative in nature to numerous chemical actions, butat this time few specific actions have been identified. However, themechanical interventions conventionally associated with this process arenebulous at best and inaccurate upon objective assessment.

The health of the human body is both reflected in and affected by themaintenance of a certain optimal range (ratio) of fat-to-lean tissue. Asthis ratio increases for any reason, many disease states, such as TypeII diabetes and cardiovascular disease, begin to appear. These diseasestates have a specific chemical basis—that is to say, they are theresult of profound chemical imbalances locally and globally in the body.A major objective of any health-related exercise regimen must be tomaintain the body at or close to the optimum fat-to-lean tissue ratio.By its very nature, this process will activate local and global growthfactors not only for lean tissue generation and maintenance, but for thecorresponding vasculature as well.

The Working Model

If the orderly recruitment of human skeletal muscle is used as a basisfor the interpretation of muscle action and response, it becomes evidentthat any system that does not rely on metabolic responses to thatrecruitment pattern is flawed. The standard mechanical schemes that havebeen identified as correlative to enhanced lean tissue responses do notconsider the metabolic pathways that must influence those responses.

The production of lean body mass is associated with an increase in thecontraction proteins that constitute the skeletal muscle fibers (e.g.,myosin and actin) referred to as hypertrophy. Traditionally,hypertrophic responses are thought to correspond to mechanical overload.It is not the mechanical overload per se that is the cause of theincrease in lean mass, but it is rather the specific chemical response.The aforementioned chemical response attains threshold (stimulatory)status when the product of concentration and local half-life (time ofsustained metabolite) concentration reach a critical level. In practicalterms, the concentration of species surpasses a critical threshold for along enough duration so that the product of the two is sufficient todrive the production of enhanced lean mass.

In order to achieve this unique set of conditions in any group ofmuscles, the fibers are activated that are most efficient in producingthe proper chemical response. Under the circumstances described in theorderly recruitment of human skeletal muscle fibers, if the mostdifficult and last (in order) fiber types recruited are stimulated inthe use of the muscle, then all (other, lower strata) fibers must beutilized and must be operating to their maximum capacity. This demand iscorrelated to the highest level of exercise intensity. Historically,that (level) has been conventionally associated with maximum forceoutput by the working muscles.

The problem with this model is that extremely high forces and mechanicalstresses are correspondingly imposed on the joints and attaching systeminvolved. Furthermore, the critical element of sustaining a thresholdlevel of chemical species is practically impossible to attain throughthe use of violent, sporadic contractions.

The working model described herein induces the corresponding musclefiber recruitment pattern (the associated internal chemical mechanism)by substantially sustaining demand (constant load) on the exercisingmuscle structure at a level that ensures the inclusion of the mostrelevant fibers. The associated, external model of this mechanismutilizes resistance that achieves mechanical failure within thetheoretically indicated time frame of, for example, approximately 40 to120 seconds of highest level (fiber demand) muscle loading.

Mechanism of Action (IGF Pathway)

A major mechanism by which the body creates lean mass (muscle and bone)is through a pathway that originates with the secretion of human growthhormone and that is subsequently mediated by Insulin-Like GrowthFactor-1 (IGF-1). These hormones are part of a so-called cascade thatsignals cellular function as well as the migration and differentiationof stem cells or progenitor cells. IGF-1 is found circulating in bloodserum and can also be released locally in active tissue. This hormoneaxis is also responsible for stimulating the release of nitric oxide(NO) which in turn helps drive the production of new vascular tissue. Ithas been shown in separate studies that the hGH/IGF-1 axis isinstrumental in maintaining left ventricle displacement volume as wellas keeping the circulating levels of inflammatory cytokines low andinsuring healthy endothelial tissue in the vascular system. All of thisis important because without healthy vascular and expanding vasculartissue there can be no creation of new lean tissue.

The mode of exercise described herein may access both the global andlocal IGF pathway. When an entire group of muscles with all types offibers having both aerobic and anaerobic capability are taxed at theirmost intricate (highest) recruitment level and that recruitment level issustained, then the concentration of species build to a critical level.Correspondingly, the IGF pathways are activated to create new tissue tosupport the new level of demand.

The effects take place not only locally in the activated muscle, butalso in the vascular system because of the IGF cascade and the surgingfluid in the arteries (especially in the coronary arteries) that causeNO to be released. All known mechanisms are at work simultaneously todrive tissue formation, increased metabolism, cell division and musclefiber creation, new vasculature and increased cardiac function andefficiency. The nature of this cascade is that the chemicalafter-effects take place over many hours after the stimulation hasceased. This state may be correlated with the so-called “increase inmetabolism” that leads to consumption of fat and creation andmaintenance of lean mass.

Regarding the access of these pathways simultaneously, two basicaspects, muscle exertion with a concomitant buildup of metabolites, andenzymes and hormones coupled with driving the NO pathway in thecardiovascular system, can only be attained by the proper muscletaxation (externally corresponding to muscle failure) and by themaintaining of a certain cardiac volume output for a minimum amount oftime. These conditions require that the entire body is workedefficiently and that the cardiovascular system is functioning athigh-volume output without central failure. There may be a large numberof trajectories that result in these conditions being met, but it is theuse of the general method as described herein that achieves this state.

An example of the application of the above exercise methods in twoseparate clinical trials and studies is described in the Appendix tothis application, which is incorporated herein by reference. Theclinical trial measured certain body characteristics before and afterfive weeks of incorporating the above exercise method as performed on aninclined exercise bench system. It should be noted that the aboveexercise method may be incorporated into many other types of exerciseequipment, and the method may be incorporated into software used tocontrol or operate or monitor such equipment and its conformance to thecharacteristics of the exercise method described above.

As a specific example of a use of the above exercise method withexercise equipment, FIG. 1 illustrates an inclined exercise bench system100, which is a graduated resistance ladder/pulley type of system. Morespecifically, system 100 is a graduated, adjustable (e.g., by benchheight adjustment), pulley-exercise device including a sliding bench 102upon which an exerciser may sit, kneel or lie (depending on the part ofthe body being exercised). Bench 102 is connected to a pulley or seriesof pulleys 104. System 100 provides various gradients of resistance as aresult of some vector of the exerciser's body weight.

System 100 may include an electronic monitor (not shown) for monitoringthe rate of exercise movement and providing an indication to anexerciser so that each exercise set may be performed substantially to apoint of momentary failure. The electronic monitor may be anyconventional monitoring device such as an accelerometer. The electronicmonitor may include memory for storing software, a processor, and a usermonitor or other feedback device. The software may be programmed toprovide feedback to the user and/or to process other data related to theuse of the exercise method described above by the exerciser, or coachingor training by a trainer or therapist. Feedback to the exerciser mayalso be provided, for example, using an LCD or other display or audiomeans such as a speaker.

In addition, system 100 may include a force monitor (not shown),connected to the user, operable to determine when the point of momentaryfailure is substantially reached. Also, system 100 may include a set ofinstructions (not shown) for communication to the exerciser prior toand/or during use of the inclined bench. The instructions implement themethod of exercising as described herein. The instructions may beprovided, for example, in a tangible form to the user, such as in acardboard instruction sheet mounted on system 100 in a manner visible tothe user during exercise.

Also, the set of instructions may be provided, for example, in the formof an exercise instruction video that is played during use of system100. The instructions may also be used by a trainer that is directingthe exerciser. The instructions are considered to be used by theexerciser in use of system 100 even if the trainer and/or the exerciserhave studied or learned the instructions prior to any particularexercise session.

The set of instructions may also be programmed in software associatedwith system 100 and executed by the exerciser and/or trainer duringexercise, or prior to exercise when first learning to use the exercisemethod described herein. The software may be stored in the memory ofsystem 100 described above, or alternatively, may be executed andprovided as, for example, a web service over the Internet or executed ona computer system separate from system 100. The computer system may be,for example, placed in the proximity of system 100 for use duringexercise (e.g., guiding the user's exercise and/or monitoring aspects ofthe user's exercise progress).

By the foregoing description, an improved resistance exercise system andmethod have been described. The foregoing description of specificembodiments reveals the general nature of the system and methodsufficiently that others can, by applying current knowledge, readilymodify and/or adapt it for various applications without departing fromthe generic concept. Therefore, such adaptations and modifications arewithin the meaning and range of equivalents of the disclosedembodiments. The phraseology or terminology employed herein is for thepurpose of description and not of limitation. Accordingly, the systemand method embrace all such alternatives, modifications, equivalents andvariations as fall within the spirit and scope of the appended claims.

1. A method for exercising, comprising: performing a regimen of sets ofexercise movements to exercise one or more muscles on an exercise benchin a sequence progressing substantially from exertion of larger tosmaller muscles; wherein the set of exercise movements are performed onthe one or more muscles using movements that are slower than 30 degreesper second to maintain a sustained demand on the one or more exercisingmuscles in each set of exercise movements to minimize kinetic forces andwherein each of the exercise movements is performed for only one set ofrepetitions prior to progressing to the next exercise movement in thesequence; performing the exercise movements are performed substantiallyto a point of momentary failure; and performing each of the exercisemovements with resistance applied that produces failure within a giventime under tension parameter of 40 to 120 seconds.
 2. The method ofclaim 1, wherein the movement is at a rate of less than about thirtydegrees per second.
 3. The method of claim 1, further comprising:performing the regimen of exercise sets with substantially little restbetween each exercise set.
 4. The method of claim 4, further comprisingperforming the regimen of exercise sets again after providing a recoverytime of at least 48 hours.
 5. A method for exercising, comprising:performing a regimen of sets of exercise movements on an exercise benchin a sequence progressing substantially from exertion of larger tosmaller muscles; wherein the sets of exercise movements on an exercisebench in each exercise set is performed substantially at a rate of lessthan about thirty degrees per second, and wherein each of the exercisemovements is performed for only one set of repetitions prior toprogressing to the next exercise in the sequence; performing eachexercise set substantially to a point at which an exerciser is no longerable to work a muscle through a full range of controlled movement; andperforming each of the exercise movements with resistance applied thatproduces failure within a given time under tension parameter of 40 to120 seconds.
 6. The method of claim 5, further comprising performing theregimen of exercise sets with substantially little rest between eachexercise set.
 7. A system for exercising comprising: an exercise benchto provide exercise resistance for an exerciser to perform one or moresets of exercise movements; and a means for coaching or monitoring theexerciser's use of the inclined exercise bench in a regimen of singleexercise sets in a sequence progressing substantially from exertion oflarger to smaller muscles; wherein the exercise movements are performedsubstantially using slow movements.
 8. The system of claim 7, whereinthe means for coaching or monitoring is an electronic monitor formonitoring the rate of the exercise movements by the exerciser and forproviding an indication to the exerciser that each of the one or moresets of exercise movements are performed substantially to a point ofmomentary failure.
 9. A system for exercising, comprising: an inclinedbench to provide an exercise resistance for an exerciser using thebench; and a set of instructions for communication to the exerciserprior to and/or during use of the inclined bench, wherein the set ofinstructions comprises instructions to implement the method ofexercising of claim
 1. 10. The system of claim 9, wherein the set ofinstructions is communicated to the user solely during or before use ofthe inclined bench.
 11. The system of claim 9, further comprising aforce monitor connected to the user to determine when the point ofmomentary failure is substantially reached.
 12. A method for exercising,comprising: performing a regimen of exercise sets on an exercise benchin a sequence progressing substantially from exertion of larger tosmaller muscles; wherein exercise movement in each exercise set isperformed substantially using movements that are slower than 30 degreesper second to maintain a sustained demand on the exercising muscle ormuscles in each exercise set and wherein each exercise in the sequenceis performed for only one set of repetitions prior to progressing to thenext exercise in the sequence; and performing each exercise set on anexercise bench to a point at which an exerciser is no longer able towork a muscle through a full range of controlled movement.
 13. Themethod of claim 12, wherein the point at which the exerciser is nolonger able to work a muscle is reached in 40 seconds to 2 minutes underexercise load for each of the exercise sets.
 14. The method of claim 12,wherein the point at which the exerciser is no longer able to work amuscle is reached in 40 to 120 seconds under exercise load for each ofthe exercise sets.
 15. The method of claim 12, wherein the sequence isin the order of hips, legs, back, chest, shoulders, and arms.
 16. Themethod of claim 12, wherein the movement is at a rate of less than aboutthirty degrees per second per movement.
 17. The method of claim 12,further comprising providing exercise feedback to an exerciser whileperforming the regimen of exercise sets.
 18. The method of claim 12,further comprising monitoring an exerciser's progress while performingthe regimen of exercise sets.
 19. The method of claim 12, wherein thepoint at which the exerciser is no longer able to work a musclecorresponds to a threshold level of metabolite build-up correlated asthe trigger point for a cascading of positive metabolic events.
 20. Themethod of claim 12 wherein the movement is at a rate of less than aboutthirty degrees per second and the point at which the exerciser is nolonger able to work a muscle is reached in about 40 seconds to 2 minutesunder exercise load for each of the exercise sets.